Training Log: Tuesday January 15, 2013

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Jump Rope & Heavy Bag

• Jump rope: 3 minutes on, 1 minute off
• Heavy bag: 3 minutes on, 1 minute off (right kicks)
• Jump rope: 3 minutes on, 1 minute off
• Heavy bag: 3 minutes on, 1 minute off (left kicks)
• Jump rope: 3 minutes on, 1 minute off
• Heavy bag: 3 minutes on, 1 minute off (punches)

L-Sit Chin Ups

• Body weight (200lbs): 11,11,11,11,10
  • Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.
  • +1 rep (total) from last week..
  • Had unbearable cramps on the left side of my ribs after the 2nd set. Probably because I did it after doing 3 minutes of left kicks. Had to rest for a few minutes.

Neck Training

Using the Ironmind neck harness and low pulley attachment.

Neck Extension (Harness)

• 30lbs: 20
• 60lbs: 20
• 100bs: 20,10,12

Neck Flexion (Harness)

• 30lbs: 20
• 60lbs: 20
• 100lbs: 20,10,12

Neck Side Flexion (Harness)

• 30lbs: 20
• 50lbs: 20
• 70lbs: 20,10,12

About John Phung

Ever since I started taking strength training seriously, I was bitten by the Iron Bug. Then it burrowed under my skin and laid eggs in my heart. Now those eggs are hatching and I... the feeling is indescribable.

John's Google Profile

Quick Stats
Height: 5'4"
Weight: 200 lb

Credentials

	1RM	2RM	3RM	4RM	5RM	8RM	10RM
Low Bar Squat	515	460	480		440
High Bar Squat	500	480	460		440
Front Squat	390	370
Bench Press	385	365	350	330	320
Overhead Press	260	240	230		225
Deadlift	540	500

Oh yeah, I also have a piece of paper that says:

• -||| NSCA-CPT (which is short for "National Strength and Conditioning Association Certified Personal Trainer")
• FMS Level 1 (Functional Movement Screen)

Programs

• Texas Method: March 4, 2011 - April 28, 2013
• Smolov Jr for Bench Press: June 4 - 22, 2012
• Starting Strength: Nov 29, 2010 - March 4, 2011